Syrup, Cane
FDC 167743serving (21 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 5 · -4 vs Sweets medianCane syrup scores 5 of 100 on the Nutrient Density Score, a Low-band result ranking 47th of 60 in Sweets, yet it stands out among syrups for an excellent 20% DV of iron per serving, a trait tied to the mineral content of unrefined cane juice as it's boiled down.
It's drizzled over pancakes, biscuits, and cornbread, or stirred into baked beans and glazes in Southern and Caribbean cooking, typically by the tablespoon. The concentrated sweetness means it's high in sugars at 73.2 g per 100 g, so it functions as a sweetener to use sparingly rather than an everyday syrup; candies, sweet chocolate coated fondant is a listed alternative that scores higher in the same category.
See how this score is calculated, build a plate around syrup, cane, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | 13% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 58 mg | 3% |
| Carbohydrate | 73 g | 27% |
| Dietary fiber | 0 g | 0% |
| Sugars | 73 g | |
| Protein | 0 g | 0% |
| Potassium | 63 mg | 1% |
| Calcium | 13 mg | 1% |
| Iron | 3.6 mg | 20% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | 3% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 15 g | 6% |
| Dietary fiber | 0 g | 0% |
| Sugars | 15 g | |
| Protein | 0 g | 0% |
| Potassium | 13 mg | 0% |
| Calcium | 2.7 mg | 0% |
| Iron | 0.76 mg | 4% |
| Magnesium | 2.1 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 167743Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sweets median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Candies, sweet chocolate coated fondantDensity 6 vs 5Candies, marshmallowsDensity 6 vs 5Candies, jellybeansDensity 6 vs 5Original analysis by NutriVerdict
In the kitchen and how to use it
Cane syrup is a thick, amber syrup made by boiling down sugarcane juice until it concentrates, giving it a flavor milder and sweeter than molasses but with some of the same depth. It is a Southern kitchen staple, drizzled over biscuits, pancakes, and cornbread, stirred into baked beans, brushed on as a glaze for ham, or swapped in for corn syrup in pecan pie and gingerbread recipes.
Sold in bottles or tins, cane syrup keeps well unrefrigerated in a sealed pantry for a long time thanks to its high sugar content, though refrigerating it after opening can slow crystallization. At 269 calories and 73.2 grams of sugar per 100 grams, it is used as a sweetener in small drizzles rather than a food eaten in quantity. It does stand out among sweeteners for its iron content, providing about 20% of the Daily Value per 100 grams, and its sodium is low at 58mg per 100 grams.
Frequently asked questions about syrup, cane
How many calories are in cane syrup?
269 calories per 100 grams.
Does cane syrup contain iron?
Yes, it provides about 20% of the Daily Value for iron per 100 grams, more than most sweeteners.
What is cane syrup used for?
It's drizzled over biscuits, pancakes, and cornbread, or used in glazes and baked beans in Southern cooking.